CFG - OPEN GYM
thoracic spine rotation
pvc pass through
prone raise, prone press
pvc lat stretch
slow strict press
high hang clean
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
I worked up from 95-105-115-125-135-145-135-135. Cleans felt great. Jerk felt wonky.
Against a 3-minute running clock…
30/20 Calories of Rowing
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
Rows were taking me around 2:15.
Round 1 - 5
Round 2 - 5
Round 3 - 7 burpees